Sunday Stumper: Exercise and the Human Body

The human body is one of the most intricate machines in existence. We all have one, but how much do you about yours? Take the quiz below, and if you don’t already know the answer, you’ll leave knowing more than you did!

Last week’s winner of Kazi’s Sunday Stumper was Bobby W! Thanks for playing!

 

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Thursday To-Do’s

The days aren’t as long as they once were, the nights are getting cooler, and September is in full swing. The kids are going back to school and you just now might be catching a breather from the summer. Good news is, the nice weather hasn’t left us yet!

There are still plenty of opportunities to go run or walk with friends and strangers. Don’t let yourself stay inside this weekend. Get outside and get active!

Upcoming Activities This Weekend 9/9-9/11

Group Runs, YMCA Happenings, and Other Adventures

  • Friday, 1pm, 5:30pm
    • Eugene YMCA
    • YMCA Open Gym Basketball 1pm-3pm, 5:30-10pm
    • See the Kazi app for more details
  • Saturday, 8am
    • Walterville Waddle 5K
    • Course Map 
    • Walterville Community Hall – West of Oakridge, Oregon
    • For more information visit Level 32 Racing
  • Saturday, 8:30am
  • Saturday, 9am
    • RunHub NorthWest, 515 High St. in Eugene
    • RunHub NorthWest is excited to host Saturday morning runs (4-8+ miles)
    • For more information check out the Group Runs page
  • Sunday, 3pm
    • Congo Kids 5K
    • Kids 1-Mile Dash, Adult 5K Run/Walk
    • Dorris Ranch Park – Springfield, Oregon
    • See Congo Kids 5K for more details

Upcoming Events

  • Saturday, September 17th
    • Run For Hope and Health
    • 9:00am 10K, 5K, and 2mi Run/walk
    • Salem, Oregon
    • For more information visit WV Road Runners
  • Saturday, September 17th
    • Prefontaine Memorial Run
    •  10K and 2mi
    • Downtown Coos Bay, Oregon
    • For more information visit Prefontaine Run

5 Ways to Motivate Yourself

We all need a jump start sometimes; something that gives you a jolt of energy to get off the couch and do something, no matter how spectacular or mundane. Unfortunately, there aren’t always inspiring speeches, movies, or songs that are going to do the trick to get us motivated. That’s when you have to rely on your most basic skill of all to get you up and move: yourself.

Now, self-motivation is hard. If it was easy, everyone would be achieving more, be in amazing physical condition, and be striving for new goals every day. Obviously, we aren’t all superhumans who can turn ourselves into motivation machines at the blink of an eye. The reality is, if we practice a few things every day that help us motivate ourselves, we will see a great improvement in our personal inspiration to be active, achieve more, and reach our goals.

Here are the 5 best ways to motivate yourself:

Good Ol’ To-Do Lists

Do this before you go to sleep for the next day, that way you wake up with an action plan and don’t forget what you were excited about accomplishing the day before. 

Setting New Goals

Mix up your goals. If you have been trying to lose 5 lbs in a month, change your goal to being active 20 days this month. Shifting your perception of a goal may be the perfect kickstart to keep you motivated towards achieving it.

Form A Habit

If you are known for getting up in the morning and wasting a bunch of time, try to make a habit of doing something that helps you achieve your goal. Don’t forget to mark it off  your calendar to keep you accountable.

Change Up Your Diet

There may be nothing wrong with your current diet, but changing up what you eat while trying to achieve something new may be the jolt your body needs to identify a major difference in mind and body function.

Encourage Others

Positivity and encouragement is contagious. Don’t be afraid of spreading it, because doing so may just lead to you getting a case of the motivation yourself. Plus, helping others achieve their goals is rewarding for you, as well!

Trivia: All About Tracktown

Eugene is home to one of the most prolific histories of people pounding the pavement on earth. The greats in running history, like Bill Bowerman, Phil Knight, and Steve Prefontaine, have left a legacy of world-class running in the town of Eugene. The combination of old school athletes and new school greats like Ashton Eaton and Galen Rupp help create a running community that is vibrant, growing, and incredibly supportive. No matter if you are an Olympic hopeful, or weekend warrior just looking to get active, Eugene is the place to get your feet moving.

Now, give your brain a workout with this week’s trivia – all about Tracktown USA

Last week’s winner of Kazi’s Sunday Stumper is Joyce G.! Thank you for playing.

Fill out the form below and the winner will receive a Kazi prize!

The 10 Best Sports Movies of All Time

An incredible summer Olympics have finally wrapped up in Rio. Many of the medals awarded in the last few weeks have come as a result of incredible stories of motivation, teamwork, and perseverance. These stories, while often times overwhelming, are all around us. A great tale of overcoming obstacles, or rising above difficulty always gets us up off the couch and ready to do more. That’s why this week we have chosen to mobilize around the top ten best sports movies of all time.

  1. Rocky (1976)

  2. A League of Their Own (1992)

  3. Rudy (1993)

  4. Million Dollar Baby (2004)

  5. Coach Carter (2005)

  6. Remember the Titans (2000)

  7. We Are Marshall (2006)

  8. Bend It Like Beckham (2002)

  9. Hoosiers (1986)

  10. The Blind Side (2009)

If you’re feeling down and want a great motivator, make sure you watch these ten great movies.

Think others should be in the top ten? Let us know by commenting below, or emailing us at customerservice@miadisolutions.com.

 

Cross Training Benefits

Cross-training has been an ever-present term in the running community over the past decade. It is defined as “training in two or more sports to improve fitness and performance, especially in the main sport.”

Google Trends data suggests high and sustained levels of interest and there are countless books written about it, including Cross-Training for Dummies.

Typically, most people will discuss some of the biomechanical benefits of cross training. They say that it improves overall fitness, reduces injuries, and enhances “active recovery” (Men’s Fitness). Some say it improves weight loss, and Runner’s World says that it can “increase the number of time runners spend training without accumulating fatigue or getting injured.”

As none of these articles cite genuine scientific research on the benefits of cross-training, we suppose one simply must take the authors’ word for it.

Or should we?

The New York Times in 2011 issued a report that looked at the body of scientific evidence behind cross-training. The conclusion? No significant evidence of improved performance and no significant evidence of reduced injury incidence.

Now, the American Orthopedic Society for Sports Medicine suggests cross-training because it is beneficial for one’s overall health. That is fairly intuitive of course. Just like running has a salutary impact on one’s “running health”, exercising other parts of the body surely boosts your health on a broader basis.

But here is what is said on actual performance improvements (emphasis added):

Hirofumi Tanaka, an exercise physiologist at the University of Texas in Austin, came to that conclusion more than a decade ago in a review of published papers. Studies comparing athletes, both trained and untrained, had found that only one factor mattered if performance was the goal: training in that sport.

Since then, he said, there have been numerous small studies, asking the same question and coming to the same conclusion. For example, two subsequent recent studies — one involving moderately fit runners and the other trained runners — found that adding cycling to a running program did not improve running performance.

The article continues by then examining the impact of cross-training on injury prevention:

Dr. Willem van Mechelen, head of public and occupational health at VU University Medical Center in Amsterdam, looked at data on injuries in runners and tried to tease out the factors that were linked to them. And he concluded that the only way to prevent running injuries is not to run.

The harder you run and the longer your running distances, the more likely you are to get injured. And, he wrote, among the factors “significantly not associated with running injuries” is “participation in other sports.”

Unless cross-training means you simply do less of your primary sport, then, don’t expect it to protect you from injuries.

In fairness, resistance training (like weight lifting) has been shown – in some cases -to produce improved performance. But the impact is intermittent and depends on the activity for which you are cross-training.

Nevertheless, there is one benefit to cross-training that is surely undeniable; there is a reduction in burnout risk with cross-training. Participation in a rigorous training program is tiring physically and mentally. Having an activity that keeps you moving (lowering frustration risk) but reduces your involvement in the core activity (e.g. running) reduces the risk that you will lose the love for your exercise and view it as a chore instead.

Keep up the cross-training! Not only will it make you faster or reduce your injury count, but b it will provide some degree of the mental piece, variability, and excitement for your morning workout.

(Image credit: TryCardio)

The Top 8 Ways For The Not-So-Athletic To Get To The Olympics​

8. Canoe slalom – whitewater kayak. This is one of my favorite events to watch and has got to be a great deal of fun to participate in. We don’t know where one trains for this event but if you know, please tweet at us or send an email because this has “corporate team-building event” written all over it.

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7. Table Tennis. The benefit here is that you can train on a budget. Sure, you might look like Forest, Forest Gump doing it but there is no limit to the training that you can do.

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6. Archery. Archery holds potential for many of our older members. It is an event based on precision and accuracy, nerves and composure. It is one of those events that you can actually show continuous improvement as you age.

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5. Handball. Perhaps the easiest event, this is a game played by many countries that struggle in basketball. Moreover, you don’t need to be the best one or two in the country because it is a team event. The rest of the team can carry you if you aren’t quite up to snuff.

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4. Bobsleigh. This is the one winter sport that we have on the list today. Admittedly, it is perhaps more difficult than we credit it. However, to our simple understanding, how difficult can it be (other than the little thing of “fear of one’s life) to strap yourself into a sled and go racing down an ice chute at 100 mph.

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3. Equestrian dressage. The problem is…you need a horse.

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2. Shooting. Similar to archery, and really – us Americans should never lose this event.

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1. Synchronized swimming. Any commentary needed?

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(Image credit: Olympic.org)